When you sprint, you are working more muscles with more power. By running shorter distances at faster speeds you will build muscle and burn fat just like lifting heavy weights in the weight room.
You should stay at around 80% of your top speed to get the most out of your training. Running at 100% effort is only necessary if you’re competing in a track meet.
These are a few of the simplest and most effective sprinting workouts that you can do.
They are a fantastic workout for beginner or advanced sprinters. You’re not only working against a constant resistance (gravity) but you’re also ingraining the forward lean and lower body mechanics of good sprinting form.
Most of the time you’ll be able to find something nearby. Even if you only find one that is a bit of a drive away it’s 100% possible to pick a day, make the trip, and then do a hill sprint and park workout or body weight workout.
Since you’re limited to what hills are nearby, it’s worthless to prescribe a distance. Be resourceful and use what you have available. If you look at the hill and think it’s steep enough and long enough to have you huffing and puffing by the time you reach the top, you’ve found a keeper. Do 6-20 sprints depending on the steepness.
A flying 30m is just an 80% max effort sprint of 30m with a 10m running start. You’ll run 10m as you build up to 80% effort and then hold that 80% effort for 30m. These can actually be done for any distance, but usually are maxed out at 150m. The goal of these types of sprints is to work on max speed and proper form. Before you even reach 150m at or around 80% max effort your form will start to break down.
CORNERS AND STRAIGHTAWAYS
If you have a 400m track close by this workout is very handy. C&S is an interval workout with a 1:1 work to rest ratio. In this case sprinting 100m and then walking 100m for your rest. On a 400m track this means you’ll sprint on the corner and then walk on the straightaways. You can switch it around so you’re sprinting on the straightaways and walking the corners too.
60/120s are another method of playing with work to rest ratios. All you need is an open area and a stop watch of some sort. After warming up, you will sprint for 60 seconds and then walk or slowly jog as a recovery for 120 seconds. This gives you a work to rest ratio of 1:2 and will allow you to recover a bit more in between sets. Use this method when on a beach or when you can’t find a track.
With practice, you’ll be outrunning the Flash soon !